Using a trampoline may seem to be an activity only for children, but this is absolutely not true! (Although, it is an incredible play-toy for children). Trampolines can be a full workout themselves, or be used in different ways to improve your overall fitness and health.
Even professional athletes will often take advantage of the many benefits that training on a trampoline can have! Trampoline training is effective for anyone looking to build stability in their muscles and joints, while also not stressing the joints with forceful impact on the ground.
Children should especially use trampolines to enhance their cognitive functioning ability, as well as their fitness level.
Trampolines are much more useful than you probably ever imagined, and the benefits are excellent for athletes of all levels!
If you are interested in finding the best trampoline to purchase for your training sessions, check out Hot Trampoline to learn more!
Learn More: Dos & Don’ts of Aerobic Exercise
How to Do Trampoline Training Safely
Follow the below guidelines for the best posture:
- Stand on the mat in a neutral and athletic body position
- Ensure your feet are slightly wider than hip-width apart for you to gain greater balance and stability
- Slightly bend your knees but don’t lock them
- The core should be activated
- Focus your gaze forward hands should rest comfortably on the hips at the sides
The joints of the body move smoothly because of the synovial fluid that is filed inside which acts as a lubricant. This should be considered in light of rebounding because the action of bouncing encourages your muscles and joints to work against gravity.
It is an effective yet stress-free workout. Your joints get lubricated in the process and you also get to energize your heart.
As you bounce on a rebounder trampoline make sure you are constantly aware of your body position in relation to the frame for a healthy bounce. This can be achieved by working out in front of a mirror and then checking occasionally down to see if you are in a good position.
Avoid bouncing too high such as two inches off the mat. You could easily lose control. You will better control the bounce if you keep it low. You can focus on a stationary object in the room in order to further regulate your bounce.
Maintaining good bounce control is more important that humping high. Don’t feel that all your jumping motions should start and end in the middle of the mat. There are a lot of exercises you can do without having to leave the mat.
The Magic of Bouncing – Why is Rebound Trampoline Training Effective?
All the available forms of exercises work on the principle of opposing gravity. The cells of the body also oppose to gravity. For instance, the lymphocytes keep the human body healthy in regards to the gravitational pull of the earth.
Rebound workouts utilize the forces of gravity, acceleration, and deceleration.
As soon as you land on a rebounder, all the cells of your body need to adjust to the increased deceleration.
When you jump into the air, the body has to just to a weightless condition for a moment. This exercise allows a large number of cells, estimated to 100 trillion, to adjust to an unfamiliar environment.
Benefits of Trampoline Workouts
Trampoline training is often called “rebounding” and is used by individuals going through physical therapy or lower body injuries, NASA astronauts in training, professional athletes, and an extensive list of other trainees.
Trampoline workouts can provide benefits for many aspects of your physical conditioning. In terms of calorie burning, trampoline training is excellent since it is a fairly intense aerobic workout, and works many muscles in the body at the same time.
Rebounding is something that a lot of health and wellness advocates recommend because of its recently discovered health benefits. Jumping on a mini-trampoline increases both the blood and lymph circulation.
The heart circulates the blood in the body. However, if there would be no lymphatic system the body would have no means to effectively eliminate toxins.
Exercising on a trampoline promotes the flow of blood and thereby makes it easy for the body to flush out toxins.
Simply jumping up and down on a trampoline will have your heart beating, because your leg muscles will be working so hard.
Short bursts of jumping on a trampoline such as 30 seconds on, to 30 seconds off intervals can be very equivalent to sprinting on a bicycle, or running.
Along with this, trampoline jumping is excellent for your cardiovascular fitness and cardiovascular health since it is an intense aerobic workout.
Intense aerobic workouts burn calories at an accelerated rate, as well as improving the health of your body by efficiently taxing your heart, and improving your circulation and blood flow.
Trampoline Training for Children and People With Injuries
Another benefit of training on a trampoline is that it is minimal stress on your joints, especially compared to activities such as jogging, jumping on hard ground, and weight lifting.
The general concept of rebound training is that you can improve muscular and joint performance, while avoiding the risks of consistently training on a hard surface.
Especially for those people who are recovering from a lower-body injury, training on the ground or any hard surface can be detrimental to recovery time and overall recovery in general.
By utilizing rebound training, you can do more work with less of a negative wear on your bones and joints.
The trampoline absorbs about 80% of the landing impact from your joints, allowing you to do this type of training more often, and with less chance of injury.
Due to this, trampolining can be an effective exercise for young children, the elderly, as well as athletes who are recovering from injury.
Children will benefit from jumping on a trampoline as there is minimal risk of injury, while they will also be able to learn better functional control over the body and cognitive movements.
This is similar to the way that trampolines are effective for injured athletes, in that the combination of limited joint stress and building a connection between mind and muscles improves coordination and the ability to control your body.
Allowing your children to train on a trampoline each day will improve their ability in other sports, as well as improving their health and fitness levels.
See Also: Do It Yourself Joint Pain Relief
Trampoline Training for Lower Body Power Production
For athletes, another benefit of trampoline training is that it can substantially increase the ability of your legs to produce vertical and lateral power. Similarly to the effects of using the prowler sled push exercise, repetitive trampoline jumping will strengthen your legs, along with teaching them how to better contract and explode to optimally produce power.
This type of action could certainly be repeated on land as well, however the toll on your joints would be much worse.
To practice jumping this many times continuously, nothing beats training on a trampoline!
I highly recommend you check out this excellent website if you are looking for more information about trampolining and health!
Rebounding and the Immune System
The entire body has lymph channels which contains three times as much fluid as blood. This fluid needs to circulate from the top of the head to the bottom of the feet. One of the most amazing benefits of this exercise is that it greatly improves the lymphatic circulation.
This strengthens the immune system and makes it more effective.
The white blood cells move through the entire body through a one-way valve. These valves are evenly distributed inside your entire body and they all point upwards.
As you move the body around, the lymph fluid moves in a single direction up towards the neck.
The lymph valves are found at the top of the chest. These allow the fluid to easily flow back into the bloodstream where it again circulates back into the body.
Jumping activates these lymph valves 10 times more than just sitting around doing nothing. This is also an effective way to remove toxins and move the white cells to the areas of the body where they are needed.
Rebound Training and Your Lymphatic System
Another benefit of rebound training is that you will work your bodies lymphatic system more extensively than normal, increasing circulation of blood and nutrients, and the disposal of waste from the body.
The lymphatic system is responsible for cleansing each cell in your body, and enabling your lymphatic system to work properly is influential in healing from injuries and maintaining proper health overall.
Training on a trampoline with even the most basic bouncing up and down will increase the effectiveness of your lymphatic system, and provide for a much healthier body overall.
Disadvantages of Rebound Training
Safety Concerns
A sturdy rebounder is designed to provide stability during all types of rebound movements.
However, you can find on the market numerous poor-quality rebounders, which can pose a risk to your safety.
So, if you plan on buying a rebounder for home use, make sure to choose one that is made of high quality materials. We recommend the Needak rebounder, as it is extremely sturdy and it comes with different options for different weights.
It even comes in a foldable version, so that you can easily store it after each workout.
Limited Space
Most rebounders provide a very limited workout space, which can be a problem for some people. If you don’t buy any workout programs, you will have a hard time diversifying your exercises on such a limited space.
Nonetheless, with a little creativity, the rebounder can be used in an infinite number of ways.
If you opt for the Needak rebounder, you will see that it also comes with two DVDs that will teach you how to make the most of this piece of equipment.
Concluding Thoughts – Trampoline Training on a Rebounder
Rebound training on a trampoline is extremely common for professional athletes, but it can have incredible benefits for you regardless of your level of training. Rebound training can allow you to burn calories and lose fat more efficiently by increasing the productivity of your lymphatic system.
Rebounding is a unique type of exercise that can be performed even by older people. In fact, it is slowly gaining popularity among the aged as it is a stress-free workout.
Research has shown that it is best for older adults who want to strengthen their muscles thus reduce the risk of falling. It also improves memory among old people. The workout improves blood circulation to the brain and thus enhances memory and thinking ability.
Another main benefit that older people will appreciate is that it helps improves posture. As one age, there is increased curvature of the spine.
Rebounding helps the body to have proper alignment and thereby results in a strong posture. Likewise, rebound training can assist you with building muscle by contributing to your ability to move and control your muscles and joints!
Your first step should absolutely be to learn more about how to add rebound training in to your routine safely, but once you do so, there are many incredible benefits that you can find by training on a trampoline! Try it out and see the results for yourself!
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